exercises

High Plank & Alternating Superman

Sweat - sweat.com

How to: High Plank & Alternating Superman

Exercise Families:High Intensity

Trainer:Kayla Itsines

  1. Begin on all fours on a yoga mat, resting on your knees and placing your hands slightly wider than your shoulders. Step your feet towards the back of the mat, one at a time, and lift your hips so that your body forms a straight line from your head down to your heels. Gently draw your ribs to your hips to engage your core. This is your starting position.
  2. Inhale. Exhale and bend your right elbow to bring your right hand behind you until it rests just above your lower back. At the same time, rotate your hand so that your palm faces upwards. Once again, ensure that you brace your abdominals to keep your hips parallel to (in line with) the floor. Inhale. Extend your right elbow to return to the starting position.
  3. Exhale. Bend your left elbow to bring your left hand behind you until it rests just above your lower back. At the same time, rotate your hand so that your palm faces upwards. Inhale. Extend your left elbow to return to the starting position. Alternate between sides for the specified number of repetitions or time.

Alternative Exercises for No Equipment

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# if (s.replied_comments_count) { #> <# for (var j = 0; j < s.replied_comments.length; j++) { var c = s.replied_comments[j]; var lastComment = s.replied_comments[s.replied_comments.length - 1]; #>

<#= c.user.username #><#= moment(c.created_at * 1000).fromNow() #>

<#= c.html_body #> <# if (c.images) { #>

<# } #>
Reply Like Unlike
<# } #> <# if (s.replied_comments_count > 3) { #> Show more replies <# } #> <# } #>
<# } #>
<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# } #>

Leave a comment...
Sort by: